Dysfunctional Gains: Training by Cillian O'Connor in TrainHeroic

Cillian O'Connor Strength and Conditioning

General Fitness, Strength & Conditioning, Tactical

Coach

Cillian O'Connor

Dysfunctional Gains is a 4 day upper-lower split designed to raise your general physical preparedness.

This means you'll be stronger than a crossfitter, but with a bigger gas tank than a powerlifter.

All while getting strong in 'dysfunctional' ranges of motion that give functional fitbros a heart attack.

Features
4 sessions per week
Must use App app to view and log training
Team Training

$60 / mo

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All your training programmed by a pro

Let me do the thinking. Everything you need is in one app. All exercises, sets, reps, demo videos etc are provided for you. All you have to is train!

Be part of a team

As part of the DG team, you'll get access to a private chat group where you can get technique feedback, ask questions, and feel supported in your training by a small group of people just like you.

Get in the shape of your life

This programme is designed intelligently enough that you can hit strength and endurance PRs, plus gains noticeable amounts of muscle.

Become Dysfunctional

Gain strength in ranges of motion that would make the average functional fit bro quake in his frog shoes. We'll load you in an intelligent way so that you feel confident in every range from rounded spine, to caved knees, or pulling/pushing behind the head.

Features

Programming 4 days per week

4 day upper/lower split. All sessions include conditioning.

Exercise Video Guidance

Instructional videos for every exercise.

Committed Teammates

A community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year.

Equipment

Recommended

Barbell

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Monday Lower

Split Squat Jump

4 x 6

Deadlifts

1 x 3

Back Squats

4 x 8

Step Ups

3 x 10

SingleLeg RDL

4 x 8

Situp

4 x 12

Monday

Tuesday Upper

Bench

1 x 3

Lat Pulldown

4 x 8

Dips

4 x 8

Chest Supported DB Row

3 x 20

EZ Bar Curl

4 x 12

Floor DB Flye

4 x 12

Assault Bike

Wednesday

ThursdayLower

Lateral Box Jump

4 x 6

Back Squats

5 x 2

Seated GoodMorning

3 x 15

StationaryLunge

4 x 10 @ 15.43, 16.53, 17.64, 18.74 kg

Prowler

Thursday

Friday Upper

Z Press

1 x 10

Pull-Up

3 x 5 @ 7.5, 8, 9

Incline DB Bench

4 x 10

Skull Crushers

5 x 15 @ 7, 7.5, 8, 8, 9

Hammer Curl

3 x 12

Assault Bike

1 x 15:00 @ 8

Coach

More from Cillian O'Connor Strength and Conditioning

Cillian O'Connor

The Proof

Grant Oden

Personal Trainer / Strength Coach

Verified Athlete

"I’ve been lifting for 25 years. The main benefit of Dysfunctional Gains is not having to programme for myself. I just walk into the gym, open my phone, and everything I need is there. I never get paralyzed with wondering what to do."

Alex Kiss

Physiotherapy Student

Verified Athlete

"The Dysfunctional Gains programme taught me how to structure my training, kept me motivated, and improved my S&C for judo. I would definitely recommend it!"

Max Curtis

Software engineer

Verified Athlete

"The DG programme has allowed me to always arrive at the gym with a plan. I've enjoyed getting exposed to new exercises, and particularly the community aspects. From sharing experiences and videos of our training, to some friendly challenges. I've found this gives me a bit of extra motivation to push myself."

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Dysfunctional Gains